Many dieters point the finger of blame at their slow metabolism when dieting, but there are steps you can take to speed it up. Learn all about boosting metabolism.
Medically reviewed by Lindsey Marcellin, MD, MPH
If you’ve ever had trouble losing weight, you’ve probably placed at least some of the blame on a slow metabolism. It’s true that your basal metabolic rate — the rate at which your body uses energy — can affect your ability to shed pounds. But there are also a few external, controllable factors that can slow down that metabolic rate, says Michael West, MD, an endocrinologist with Washington Endocrine Clinic in Washington, D.C.
Here are eight triggers that can slow metabolism, some (but not all) of which you can control, to make sure you aren’t sabotaging your weight-loss efforts.
1. Age. As you get older, your ability to quickly use up energy diminishes and your metabolism can slow. “As cells age, they do metabolize less rapidly,” Dr. West says. Older people also tend to have less muscle mass than younger people, which translates to a reduced metabolic rate. While you can’t make yourself younger to speed up your metabolism, West suggests being diligent about getting enough exercise — many people tend to get out of the habit as they age. The Centers for Disease Control and Prevention suggests that adults 65 and older get two and a half hours of moderate-intensity aerobic activity every week and do strengthening exercises on all the body’s major muscle groups at least twice a week.
Here are eight triggers that can slow metabolism, some (but not all) of which you can control, to make sure you aren’t sabotaging your weight-loss efforts.
1. Age. As you get older, your ability to quickly use up energy diminishes and your metabolism can slow. “As cells age, they do metabolize less rapidly,” Dr. West says. Older people also tend to have less muscle mass than younger people, which translates to a reduced metabolic rate. While you can’t make yourself younger to speed up your metabolism, West suggests being diligent about getting enough exercise — many people tend to get out of the habit as they age. The Centers for Disease Control and Prevention suggests that adults 65 and older get two and a half hours of moderate-intensity aerobic activity every week and do strengthening exercises on all the body’s major muscle groups at least twice a week.
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